201017

MobTown CrossFit – CrossFitWarm-upWarm-up (No Measure)Warmup Run 200 Meter Easy Run *Followed By…* :30 Seconds Barbell Deadlifts Quad Stretch Barbell Elbow Rotations Side Lunges Barbell Hang Power Cleans Air Squats Barbell Front Squats Push-up to Down...

201016

MobTown CrossFit – CrossFitWarm-UpWarm-up (No Measure)MOBILITY 2 minutes Row, Bike, or Run into: :90 Pigeon Pose plus wrist stretch each side 2 Minute Barbell Thoracic Extension 2 Minute Child’s Pose on Box ACTIVATION 3 Rounds: 30 Seconds Each: 1. Shuttle...

201015

MobTown CrossFit – CrossFitWarm-UpWarm-up (No Measure)MOBILITY 2 Minutes of Row, Run, or Bike into: 2 minutes foam roller Upper Body : 60 Puppy Pose : 60 Shoulder to Floor : 60 Wrist Stretches Lower Body 2 Minutes Couch Stretch to each side 2 Minutes Pigeon...

201014

MobTown CrossFit – CrossFitWarm-UpWarm-up (No Measure)MOBILITY 2 minutes row, run, or bike into: :60 KB Calf Smash each side :60 Saddle Stretch :60 Butterfly Stretch ACTIVATION 3 Minute Assault Bike (row if no bikes) 2 Rounds: 10 KB Goblet Squats 10 Russian KB...

201013

MobTown CrossFit – CrossFitWarm-UpWarm-up (No Measure)MOBILITY 2 minutes Row, Run, or Bike into: :60 Couch Stretch to each side :60 Banded Shoulder Distraction to each side :60 Pigeon to each side ACTIVATION 2 Sets 10 Cal Bike 10 Glute Bridges 10 Hollow Rocks 10...

201012

MobTown CrossFit – CrossFitWarm-UpWarm-up (No Measure)MOBILITY 2 minutes row/run/bike into: :90 second Pigeon Stretch (each side) :60 Wall Pec Stretch :60 Front Rack Stretch on Box ACTIVATION 2 Rounds: 1 length of the rig Walking Lunge 15 Single Unders 15 Empty...